Uzama kangakanani ukunciphisa umzimba? Abanye abantu bathi musa ukutya ii-carbohydrates, abanye bathi musa ukutya amafutha. Imfihlo yesayensi ekuphela kwayo yonke le nto yingcamango 'yokunqongophala kweekhalori'. Oku kusenokuvakala njengegama lesayensi, kodwa eneneni kulula kakhulu. Namhlanje siza kuthetha ngale nto ngendlela elula ukuba uyiqonde, njengokuba uthetha nomhlobo.
Okokuqala, yintoni le 'calorie'?
Ngamafutshane, ikhalori yiyunithi yokulinganisa amandla okutya esikutyayo. Kanye njengokuba imoto ifuna ipetroli ukuze isebenze, yonke iseli emzimbeni wethu ifuna amandla ukuze isebenze. La mandla avela ekutyeni esikutyayo nesikuselayo. Xa sisitya, imizimba yethu iyawaphula loo mandla ize ikhuphe amandla akuwo. La mandla asetyenziselwa ukwenza yonke into esiyenzayo, njengokuphefumla, ukucinga, ukuhamba, nokulala.
Nangona kunjalo, umzimba awudingi onke amandla kuyo yonke into esiyityayo ngoko nangoko. Umzimba ulumkile kakhulu ngokugcina loo mandla ongezelelweyo, oko kukuthi, iikhalori ezongezelelweyo, ukuze zisetyenziswe kamva. Oku kudla ngokugcinwa njengamafutha. Xa usiya ejimini kwaye uzilolonga, ufunda uvavanyo, okanye wenza nantoni na enye efuna amandla, umzimba usebenzisa loo mandla agciniweyo.
Khawucinge nje, kwenzeka ntoni ukuba utya iikhalori ezingaphezulu kunezo uzitshisayo emini? Ezo khalori zingaphezulu zigcinwa emzimbeni wakho njengamafutha, nto leyo ebangela ukuba utyebe.
Nangona kunjalo, elinye icala lale nto nalo liyinyaniso. Ukuba utshisa iikhalori ezingaphezulu kunezo uzityayo ngosuku, uya kunciphisa umzimba. Oku sikubiza ngokuba yi-calorie deficit .
Xa udala ukungabikho kweekhalori ngale ndlela, umzimba wakho uqala ukutshisa amafutha agcinwe ngaphambili ukuze ufumane amandla owadingayo. Le yinkqubo yokunciphisa umzimba. Enyanisweni, awunakunciphisa umzimba ngaphandle kokungabikho kweekhalori.
Ngoko ke, kufuneka ndibe ngakanani na i-calorie deficit yam?
Eyona ndlela ilungileyo yokunciphisa umzimba ngendlela esempilweni kukugcina uswele malunga neekhalori ezingama-500 ngosuku. Ngale ndlela, ungalahlekelwa malunga ne-pound (malunga ne-0.45 kg) ngeveki.
Kodwa oku kubaluleke kakhulu:
- Abafazi kunye nabo banikwe amabhinqa ekuzalweni kwabo kufuneka batye ubuncinane iikhalori ezili-1200-1500 ngosuku.
- Amadoda kunye nabo banikwe ubudoda ekuzalweni kwabo kufuneka batye ubuncinane iikhalori ezili-1500-1800 ngosuku.
Ukunciphisa ukutya okuneekhalori ezininzi kunokuba yingozi kwimpilo yakho. Ke ngoko, kungcono ukuthetha nogqirha wakho malunga nenani elincinci leekhalori ozidingayo ngosuku.
Kwakhona, khumbula, ayinguye wonke umntu ofuna ukungabi nakhalori. Oku kuyimfuneko kuphela xa ufuna ukunciphisa umzimba ngenxa yezizathu zempilo okanye ngesizathu esithile. Ukuba unezinye iingxaki zempilo (umz. isifo seswekile, uxinzelelo lwegazi oluphezulu), qiniseka ukuba ufuna ingcebiso kagqirha ngaphambi kokuba uqalise isicwangciso sokunciphisa umzimba.
Indlela yokwenza i-calorie deficit?
Oku akunzima njengoko unokucinga. Kukho iindlela ezintathu.
| Indlela | Ingcaciso elula |
|---|---|
| 1. Ulawulo lokutya | Ukutya iikhalori ezimbalwa kunezo uzitshisayo yonke imihla. Umzekelo, ukuba ufuna iikhalori ezingama-2,000 ngosuku, ukutya iikhalori ezili-1,500 kuphela kunokudala ukungabikho kweekhalori ezingama-500. |
| 2. Ukuzilolonga | Ukutshisa iikhalori ezingaphezulu ngokuzilolonga ngaphandle kokutshintsha inani leekhalori ozityayo ngosuku. Umzekelo, ukuba utya iikhalori ezingama-2,000 kwaye utshise iikhalori ezingama-500 ngokuzilolonga, uya kuqhubeka nokuba ne-500 calories deficit. |
| 3. Ukudibanisa zombini iindlela | Le yeyona ndlela isebenzayo. Ngelixa ulawula ukutya kwakho, ungenza umthambo. Umzekelo, ukuba unciphisa iikhalori ezingama-300 ekutyeni kwakho kwaye utshise iikhalori ezingama-200 ngokuzilolonga, ungenza lula ukungabikho kweekhalori ezingama-500. |
Inani leekhalori ozidingayo lixhomekeke kwizinto ezifana nobudala, isini, ubude, ubunzima, kunye nokuba wenza umthambo ongakanani. Kukwaxhomekeke kwisantya sakho semetabolism , esilizinga umzimba wakho otshisa ngalo iikhalori ngelixa uphumle. Ezinye iimeko zonyango, ezifana ne-hypothyroidism, zinokulinciphisa eli zinga.
Kwenzeka ntoni ukuba unciphisa iikhalori kakhulu?
Abanye abantu bazama ukunciphisa umzimba ngokukhawuleza ngokunciphisa iikhalori ezininzi. Ayisiyongcinga ilungileyo leyo. Inokubangela iziphumo ebezingalindelekanga ezininzi.
Kunzima emzimbeni ukujongana nokungabikho kweekhalori ezininzi ngequbuliso. Kwaye akulula ukuzigcina. Ke ngoko, ukuze unciphise ubunzima ngempumelelo, kubalulekile ukugcina ukungabikho kweekhalori ezifanelekileyo onokuqhubeka nazo ngaphandle kokukhathazeka ngazo .
Ziziphi ukutya okulungileyo ekufumaneni i-calorie deficit?
Nazi ezinye iingcebiso ezilula ezinokukunceda:
- Yeka iziselo ezineswekile: Sela amanzi endaweni yeesoda, iziselo ezinika amandla, iti ezineswekile, kunye neziselo zeziqhamo ezithengwa evenkileni. Amanzi awanazo iikhalori. Nokuba uziva ulambile, usenokuba unxaniwe ngokwenene. Ngoko zama ukusela iglasi yamanzi kuqala.
- Nciphisa iicarbohydrate ezilula: Ukutya okunefayibha eninzi njengerayisi emdaka, i-oatmeal, iinkozo ezipheleleyo, imifuno, kunye neziqhamo kukugcina uzive utyebile ixesha elide kunezinto ezifana nesonka esimhlophe, irayisi emhlophe, kunye nepasta eqhelekileyo.
- Yongeza iiproteni kunye namafutha alungileyo: Yongeza izinto ezifana nentlanzi, inkukhu, amaqanda, amandongomane, iitshizi kunye neelentile ekutyeni kwakho.
- Lumka xa usitya ngaphandle: Kuphephe ukutya okuninzi kunye nokutya okunamafutha.
- Funda iilebheli: Qaphela i-calories kunye nomxholo weswekile kwiphakheji yokutya.
- Pheka ekhaya: Xa upheka ekhaya, unokulawula oko ukongezayo.
Kubaluleke kangakanani ukuzilolonga?
Iziphumo ezilungileyo zivela kudibaniso lokutya kunye nomthambo , endaweni yokunciphisa umzimba nje. Zama ukwenza umthambo ubuncinane imizuzu engama-30 ngosuku, uninzi lweentsuku zeveki. Izinto ezifana nokuhamba ngokukhawuleza, ukulima igadi, ukukhwela ibhayisekile, kunye nokudada zilungile.
Kwakhona, ukwenza uqeqesho lokuqinisa umzimba ubuncinane iintsuku ezimbini ngeveki kunokunceda ukuqinisa izihlunu nokunyusa ukutsha kweekhalori. Nangona kunjalo, kubalulekile ukuthetha nogqirha ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga, ingakumbi ukuba ungaphezulu kweminyaka engama-50 okanye unezinye iingxaki zempilo.
Umyalezo Wokuya Ekhaya
- Ukuze wehlise umzimba, kufuneka wenze 'i-calorie deficit' ngokutshisa iikhalori ezingaphezulu kunezo uzityayo.
- Ukusilela okufanelekileyo kweekhalori ezingama-500 ngosuku lulona sukelo lulungileyo lokunciphisa umzimba ngendlela enempilo.
- Ukunciphisa iikhalori ezininzi ngaxeshanye akunampilo kwaye kunzima ukuzigcina zisemgangathweni.
- Ukuze ufumane iziphumo ezilungileyo, dibanisa umthambo rhoqo nokutya okunempilo okutyebileyo kwi-fiber kunye neproteni.
- Thetha nogqirha wakho ngaphambi kokuba uqale naluphi na ucwangciso lokunciphisa umzimba, ingakumbi ukuba unezinye iingxaki zempilo.
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